Knowledge

Nutrient guide. Well nourished.

What your body needs, how much and where to find it – for every way of eating. Marked: what to watch with a plant-based diet and what to watch when eating animal products.

15Nutrients
9plant-based: watch
8animal products: watch
From balanced to zinc

All nutrients

BS

Fibre

Fibre keeps you full, feeds gut bacteria and keeps blood sugar steady. Most people eat too little of it.

Animal productsLearn more Ca

Calcium

Calcium is the main building block of bones and teeth. Without dairy, it pays to keep an eye on it.

Plant-basedLearn more Fe

Iron

Iron carries oxygen in the blood. Plant iron is absorbed less well, but absorption is easy to improve.

Plant-basedLearn more Ω3

EPA and DHA (omega-3)

EPA and DHA are the long-chain omega-3 fatty acids that the heart, brain and eyes particularly need. They are found in oily sea fish and algae oil.

Plant-basedAnimal productsLearn more B9

Folate

Folate is important for cell division and blood formation. Green vegetables and pulses are excellent sources.

Animal productsLearn more SFA

Saturated fat

Saturated fat is mainly found in animal foods as well as coconut and palm fat. Too much of it raises LDL cholesterol.

Animal productsLearn more I

Iodine

The thyroid needs iodine for its hormones. Germany is an iodine-deficient region, which is why iodised salt matters.

Plant-basedAnimal productsLearn more Mg

Magnesium

Magnesium is involved in muscle and nerve function. Plant-based diets usually provide plenty.

Learn more P

Protein

Protein supplies amino acids for muscles, enzymes, hormones and the immune system.

Learn more NaCl

Salt

Most people eat far too much salt – mainly from bread, sausage, cheese and ready meals.

Plant-basedAnimal productsLearn more SPS

Phytochemicals

Polyphenols, carotenoids, glucosinolates and many more: thousands of compounds that only plants make. They are considered protective for the heart, blood vessels and cells.

Animal productsLearn more Se

Selenium

Selenium protects cells and supports the thyroid. European soils are low in selenium, so plants here often contain little.

Plant-basedLearn more B12

Vitamin B12

Vitamin B12 is made only by microorganisms. With a fully plant-based diet, a supplement is essential.

Plant-basedLearn more D

Vitamin D

The body mainly makes vitamin D with sunlight. From October to March, the sun in Germany is not strong enough.

Plant-basedAnimal productsLearn more Zn

Zinc

Zinc is part of over 300 enzymes. Whole grains and pulses provide plenty, but also contain phytate, which inhibits absorption.

Plant-basedLearn more

From theory to plate.

All recipes show the protein per serving and focus on whole grains, pulses, nuts and seeds.

To the recipesPersonal consultation